People often think of yoga as a way to relax and become more flexible, but it can also help you build muscle and strength. You can improve your muscle tone and stamina by adding certain poses to your routine. These six yoga poses work different muscle groups and help you get stronger. The plank position is the first pose. This easy but hard pose works your whole core, arms, and shoulders. Keep your abs tight and your body in a straight line from head to heels. Start with 30 seconds and work your way up to longer times as you get stronger. Warrior II is another strong pose that helps you build strength and endurance in your legs. You need to hold a deep lunge while standing and stretch your arms out to the sides.
Session for Building Strength
The plank pose strengthens the whole body, but it especially works the core, arms, and shoulders. It also works the glutes and legs, which helps build overall body strength.
How to Do: Put your hands directly under your shoulders and spread your fingers wide to get into a high push-up position. Keep your body in a straight line from your head to your heels and engage your core. Hold for 30 seconds to a minute, breathing steadily the whole time.
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Why It Makes You Stronger: This pose works the muscles in your core and upper body, which makes you more stable and able to last longer. Keeping the position keeps the muscles working, which helps them grow and get stronger.
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Pros: This classic pose works the arms, shoulders, back, and legs. It makes the arms, hamstrings, calves, and back stronger and more flexible by stretching them.
How to Do It: Start on your hands and knees. Straighten your legs and lift your hips up toward the ceiling. This will make an upside-down “V” shape. Your head should be between your arms, and your hands should be shoulder-width apart and your feet should be hip-width apart. Hold for 30 seconds to a minute.
Why It Builds Strength: It stretches the legs and makes the arms and shoulders stronger. Holding this pose makes your upper body and legs stronger and more able to last longer.
Virabhadrasana II, also known as Warrior II
Benefits: Warrior II makes the legs, hips, and arms stronger. It also improves balance and endurance by keeping a wide stance and using more muscles.
How to Do It: Put your feet wide apart. Bend one knee and turn it 90 degrees so that it is in line with the ankle. Put your arms out to the side, with your palms facing down. Hold for 30 seconds, then switch sides.
Why It Builds Strength: This pose works the shoulders, legs, and glutes. The deep lunge and arm extension make the lower body stronger and more durable.
The Boat Pose (Navasana)
Benefits: The boat pose works the core, hip flexors, and thighs. It also improves balance and endurance by working the deep stabiliser muscles.
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How to Do: Sit down with your knees bent and your feet flat on the floor. Lift your legs off the ground and lean back a little. Keep your back straight and your arms straight out in front of you. Hold for 30 seconds to a minute.
Why It Builds Strength: This pose works the hip flexors and the muscles in the stomach. Holding the pose builds core strength and tests your ability to stay stable and control your muscles.
Utkatasana, or Chair Pose
Benefits: The chair pose strengthens the thighs, glutes, and core in the lower body. It also helps with balance and muscle endurance.
How to do it: Put your feet hip-width apart and stand. Bend your knees as if you were sitting in an invisible chair. Keep your chest up and your arms out in front of you. Keep it up for 30 seconds to a minute.
Why It Builds Strength: The pose works the glutes, quadriceps, and core. Holding the position tests your balance and makes your lower body stronger.
Pose for the Bridge (Setu Bandhasana)
Benefits: Bridge pose makes the glutes, lower back, and hamstrings stronger and makes the hips and chest more flexible. It makes you stronger and more durable.
How to Do: Put your knees up and your feet flat on the floor while you lie on your back. Push down on your feet and raise your hips to the ceiling. Keep your arms at your sides. Hold it for 30 seconds to a minute.
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Why It Builds Strength: This pose works the glutes, hamstrings, and lower back, which helps the muscles in the back and core grow and get stronger.
